Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Happy Birthday Justine!

Strength

Bench Press

2 Bench Press x 5 sets @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout (AMRAP – Rounds and Reps)

King Triton

Freedom (RX’d)

18:00 Amrap

Teams of 2 (1:1)

14/11 Calorie Row

14 Alternating Jumping Split Lunges (7 each leg)

Independence

18:00 Amrap

Teams of 2

12/10 Calorie Row

12 Alternating Jumping Split Lunges (6 each leg)

Liberty

18:00 Amrap

Teams of 2

10/8 Calorie Row

14 Alternating Walking Lunge Steps (7 each leg)

Target number of Rounds (each): 8+ rounds

Minimum number of Rounds (each) before scaling: 6

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)